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Friday 15 August 2025 Training Protocol: AMRAP, the target number of sets and rep range for the first set is stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with 2 minute rounds. Delts • Seated Side Lateral Raise Machine (2x 4-8) - 60kgs x 8, 6 • Rear Delt...

Thursday 14 August 2025 Training Protocol: AMRAP, the target number of sets and rep range for the first set is stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with 2 minute rounds. Back • Iso-lateral Plate Loaded Chest Supported Seated Low Row (2x 4-8) -...

Tuesday 12 August 2025 Training Protocol: AMRAP, the target number of sets and rep range for the first set is stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with 2 minute rounds. Delts • Seated Side Lateral Raise Machine (2x 4-8) - 60kgs x 6, 6 • Rear Delt...

Monday 11 August 2025 Training Protocol: AMRAP, the target number of sets and rep range for the first set is stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with 2 minute rounds. Back • Iso-lateral Plate Loaded Chest Supported Seated Low Row (2x 4-8) - 60kgs...

Friday 08 August 2025 Training Protocol: AMRAP, the target number of sets and rep range for the first set is stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with 2 minute rounds. Delts • Seated Side Lateral Raise Machine (2x 4-8) - 53kgs x 8, 6 • Rear Delt...

Thursday 07 August 2025 Training Protocol: AMRAP, the target number of sets and rep range for the first set is stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with 2 minute rounds. Back • Iso-lateral Plate Loaded Chest Supported Seated Low Row (2x 4-8) -...

Tuesday 05 August 2025 Training Protocol: AMRAP, the target number of sets and rep range for the first set is stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with 2 minute rounds. Delts • Seated Side Lateral Raise Machine (2x 4-8) - 44kgs x 8, 8 • Rear Delt...

Monday 04 August 2025 Training Protocol: AMRAP, the target number of sets and rep range for the first set is stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with 3 minutes rest (2 minutes on isolation exercises). Back • Iso-lateral Plate Loaded Chest Supported...

Thursday 31 July 2025 Training Protocol: Rest Pause, the target rep range for the activation set and the target number of subsequent rest pause sets are stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with ~15 seconds rest. Delts • Seated Side Lateral Raise...

Wednesday 30 July 2025 Shoulder is playing up again so will either drop machine incline press or significantly lower the weight as I feel that starting in the concentric portion of the lift may actually be causing the damage in the later sets of the rest pause sets

Tuesday 29 July 2025 Training Protocol: Rest Pause, the target rep range for the activation set and the target number of subsequent rest pause sets are stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with ~15 seconds rest. Back • Iso-lateral Plate Loaded...

Sunday 27 July 2025 Training Protocol: Rest Pause, the target rep range for the activation set and the target number of subsequent rest pause sets are stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with ~15 seconds rest. Delts / Traps • Seated Side Lateral...

Friday 25 July 2025 Training Protocol: Rest Pause, the target rep range for the activation set and the target number of subsequent rest pause sets are stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with ~15 seconds rest. Back • Iso-lateral Plate Loaded Chest...

Wednesday 23 July 2025 Training Protocol: Rest Pause, the target rep range for the activation set and the target number of subsequent rest pause sets are stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with ~15 seconds rest. Delts / Traps • Cable (Spirit)...

Monday 21 July 2025 Training Protocol: Rest Pause, the target rep range for the activation set and the target number of subsequent rest pause sets are stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with ~15 seconds rest. Back • Iso-lateral Plate Loaded...

Saturday 19 July 2025 Training Protocol: Rest Pause, the target rep range for the activation set and the target number of subsequent rest pause sets are stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with ~15 seconds rest. Delts / Traps • Cable (Spirit)...

Thursday 17 July 2025 Training Protocol: Rest Pause, the target rep range for the activation set and the target number of subsequent rest pause sets are stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with ~15 seconds rest. Back • Iso-lateral Plate Loaded...

Tuesday 15 July 2025 Training Protocol: Rest Pause, the target rep range for the activation set and the target number of subsequent rest pause sets are stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with ~15 seconds rest. Delts / Traps • Cable (Instinct)...

Monday 14 July 2025 Training Protocol: Rest Pause, the target rep range for the activation set and the target number of subsequent rest pause sets are stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with ~15 seconds rest. Back • Iso-lateral Plate Loaded...

Saturday 12 July 2025 Training Protocol: Rest Pause, the target rep range for the activation set and the target number of subsequent rest pause sets are stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with ~15 seconds rest. Delts / Traps • Cable (Instinct)...